Comparing Nutrients in 7 ounces Yellow Snap BeansVS Almonds

Macros Ratio

Protein Fat Carbs

Yellow Snap Beans

20%

77%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Yellow Snap Beansvs Almonds

2.12%61.5kcal

Energy

39.6%1149kcal

61.5 kcalvs1149 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.25%0.24g

Fat

102%99g

0.24 gvs99 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g

Saturated Fat

23.6%7.54g

0.052 gvs7.54 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.47%0.071g

Omega 3

0.37%0.006g

0.071 gvs0.006 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.046g

Omega 6

144%24.5g

0.046 gvs24.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14g

Carbohydrate

33%42.8g

14 gvs42.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.95%6.5g

Sugars

12%8.63g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.5 gvs8.63 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.3%0.22g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.34g

NA gvs0.34 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%7.84g

NA gvs7.84 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g

Fiber

65.3%25g

6.75 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.45%3.6g

Protein

75%42g

3.6 gvs42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yellow Snap Beansvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

34%0.41mg

Thiamine

0.17 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

174%2.26mg

Riboflavin

0.21 mgvs2.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.33%1.5mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs7.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.73%0.19mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.19 mgvs0.93 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.3%0.15mg

Vitamin B6

21%0.27mg

Pyridoxine

0.15 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.4%73.4μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

73.4 μgvs87.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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36%32.3mg

Vitamin C

0%0mg

Ascorbic acid

32.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.42%0.81mg

Vitamin E

339%51mg

Tocopherols and Tocotrienols

0.81 mgvs51 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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71.4%85.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

85.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yellow Snap Beansvs Almonds

7.34%73.4mg

Calcium

53.4%534mg

73.4 mgvs534 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.2%0.14mg

Copper

227%2.05mg

0.14 mgvs2.05 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.8%2.06mg

Iron

92%7.36mg

2.06 mgvs7.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%49.6mg

Magnesium

128%536mg

49.6 mgvs536 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.5%0.42mg

Manganese

188%4.32mg

0.42 mgvs4.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

200%90μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs90 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.4mg

Phosphorus

136%955mg

75.4 mgvs955 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%415mg

Potassium

42.8%1455mg

415 mgvs1455 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg

Selenium

14.8%8.14μg

1.2 μgvs8.14 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0.13%2mg

12 mgvs2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.33%0.48mg

Zinc

56.3%6.2mg

0.48 mgvs6.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.84%179g

Water

0.24%8.75g

179 gvs8.75 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Yellow Snap Beans vs Almonds:

Raw Yellow Snap Beans have more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2.4 times more Vitamin B1, 10.8 times more Vitamin B2, 4.8 times more Vitamin B3, 5 times more Vitamin B5, 1.9 times more Vitamin B6 and 62.5 times more Vitamin E than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Almonds have similar amounts of Vitamin B9 per 7 oz.
Both Raw Yellow Snap Beans as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yellow Snap Beans vs Almonds:

Raw Yellow Snap Beans have 20.5 times more Water than Almonds.
While Almonds contain 7.3 times more Calcium, 14.9 times more Copper, 3.6 times more Iron, 10.8 times more Magnesium, 10.2 times more Manganese, 12.7 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium and 13 times more Zinc than Raw Yellow Snap Beans.

Comparison of macro-nutrients per 7 ounces:

Raw Yellow Snap Beans have 12 times more Omega 3 than Almonds.
While Almonds contain 18.7 times more Energy, 416.1 times more Fat, 146.2 times more Saturated Fat, 535.8 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Sugars, 3.7 times more Fiber and 11.6 times more Protein than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Yellow Snap BeansVS Boiled Green Snap Beans with SaltAlmondsVS Boiled Green Snap Beans with SaltYellow Snap BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 7 ounces Yellow Snap BeansVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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